Weightlifting. -

[spylobster]

I am a little curious about the people on this forum in terms of weight lifting what do they do?

weight/supps/diet/routine?

Me personally:

265 LBS

Creatine,Whey/Meat heavy foods with Asian oriented dishes lots of white rice

On upper body I do; incline,bench,lat pull downs,preacher curls, lawnmower pulls, skullcrushers( not all in one day of course but I always do incline and bench with a few of those supplementary lifts thrown into the mix)

Lower body; front squat, powercleans, leg press and sometimes popups.

POST YOUR STATS

 

[spylobster]

I am sad no one has posted here yet

also;

 

[TrippinKahlua]

Yeah I weight lift. Started September 2013 and haven't been needing to quit yet. I'm kinda lost on all my numbers though, I just follow the increments on the plates. Like today my squat was 2.5/10/10/45/45--45/45/10/10/2.5, if you understand what I mean.

My weight gain has been slow though, but I am almost at 180lbs dry.

And I don't do "upper body day" or "legs day". Its ALWAYS "All Body" day for me when I go to the gym.

 

[spylobster]

Yeah I weight lift. Started September 2013 and haven't been needing to quit yet. I'm kinda lost on all my numbers though, I just follow the increments on the plates. Like today my squat was 2.5/10/10/45/45--45/45/10/10/2.5, if you understand what I mean.

My weight gain has been slow though, but I am almost at 180lbs dry.

And I don't do "upper body day" or "legs day". Its ALWAYS "All Body" day for me when I go to the gym.

I think all body or increments is more of a preference.

 

[Dormiebasne]

Well, I literally JUST got back into regularly lifting weights this year. I actually work out focusing on a different area of the body every day, interspersed with a few rest days.

Weight: 150lbs (I'm 5'4", fuck off)
Supplements: I take whey protein so I don't have to get ALL of it from food, along with Optimum Nutrition's Gold Standard Pre-Workout . It's mostly the caffeine and the creatine that I consider useful in it.
Diet: Oatmeal (EVERY MORNING), along with eggs, sometimes. Then, if I'm working, I'll make a lunch of two Turkey-based hamburgers, Greek yogurt, and about 1.5 cups of cooked lentils (shit looks gross in a zip loc bag, refrigerated). When I get home (later on in the night, because I work late), I'll either make myself pasta or a tin or two of tuna and have a protein shake, if needed.
Routine (with primary exercises):
Sun: Rest
Mon: Shoulders, Trap (Arnold Press, Upright Row, Bent-over Lateral Raise, Shrugs)
Tues: Legs, Calves and Abs (LEGG DAAAAYY aka hell on earth) (Squats, Romanian Deadlifts, Calf Raises, Hanging Leg Raise, Crunches)
Wed: Rest
Thurs: Chest, Triceps (Incline Barbell Bench, Dumbbell Bench Press, Dips, Lying Triceps Extension)
Fri: Rest
Sat: Back, Biceps and Abs (Deadlift, Bent-over Row, Curls, Incline Curls, Preacher Curls, Crunches, Reverse Crunches)

I've only just been doing this since this year started and I've only really recently gotten my workouts codified properly, so...iunno, there are probably holes in this people could point out readily.

 

[rocket]

LADY LIFTER REPORTING IN. I am naturally a stick-thin piece of shit and about five years ago I got tired of it, so bulk bulk bulk is how Rocket gets it done and I sit pretty comfortably between 130-140. I don't really follow a diet beyond "huge slab of some kind of protein + pile of green shit" every meal, a sport bottle of water a day, the occasional protein shake or Clif Builder bar, and the general rule to watch myself without being that person when eating with other people.

Here's the routine I kinda slapped together a few months ago when I got bored with my old one, I dunno, it's really basic 3-day push/pull shit:

Day 1 (Light weight)
3x10 Hang Power Snatch
3x10 Squat
3x10 Seated Row
3x10 Bench Press
3x(fatigue) Hanging Leg Raises/Decline Crunches/whatever "core" shit I feel like doing

Day 2 (Medium weight)
3x8 Hang Clean
3x8 Pull-ups
3x8 Standing Shoulder Press
3x(fatigue) more core shit

Day 3 (Heavy weight)
3x5 Squat
3x5 Clean Pull/Shrugs
3x5 Push Press
3x5 Calf Raises
3x5 Good Mornings

On the days in-between I either run three miles or bike six, whichever I feel like, for a total of five active days and two rest.

iunno, there are probably holes in this people could point out readily.

looks good to me but holy fuck squats and deads on the same day sounds like murder

 

[spylobster]

LADY LIFTER REPORTING IN. I am naturally a stick-thin piece of shit and about five years ago I got tired of it, so bulk bulk bulk is how Rocket gets it done and I sit pretty comfortably between 130-140. I don't really follow a diet beyond "huge slab of some kind of protein + pile of green shit" every meal, a sport bottle of water a day, the occasional protein shake or Clif Builder bar, and the general rule to watch myself without being that person when eating with other people.

Here's the routine I kinda slapped together a few months ago when I got bored with my old one, I dunno, it's really basic 3-day push/pull shit:

Day 1 (Light weight)
3x10 Hang Power Snatch
3x10 Squat
3x10 Seated Row
3x10 Bench Press
3x(fatigue) Hanging Leg Raises/Decline Crunches/whatever "core" shit I feel like doing

Day 2 (Medium weight)
3x8 Hang Clean
3x8 Pull-ups
3x8 Standing Shoulder Press
3x(fatigue) more core shit

Day 3 (Heavy weight)
3x5 Squat
3x5 Clean Pull/Shrugs
3x5 Push Press
3x5 Calf Raises
3x5 Good Mornings

On the days in-between I either run three miles or bike six, whichever I feel like, for a total of five active days and two rest.



looks good to me but holy fuck squats and deads on the same day sounds like murder

You seem very active, I hope you live to a 100.

 

[Dormiebasne]

looks good to me but holy fuck squats and deads on the same day sounds like murder

I'm really still trying to get the weight right and keep it safe, since I don't really have spotters or much equipment, so I have to squat with dumbbells and shit. It's not too difficult right now, but when I start getting heavier, the days after can be awful. Doing heavier weights with only a bench, a barbell and dumbbells is pretty complicated. I need to look into getting more equipment, since I plan on keeping myself at home. 1

 

[spylobster]

I'm really still trying to get the weight right and keep it safe, since I don't really have spotters or much equipment, so I have to squat with dumbbells and shit. It's not too difficult right now, but when I start getting heavier, the days after can be awful. Doing heavier weights with only a bench, a barbell and dumbbells is pretty complicated. I need to look into getting more equipment, since I plan on keeping myself at home. 1

Don't use clips, if emergency arises just sway to one side and the plates come off.

 

[TrippinKahlua]

Don't use clips, if emergency arises just sway to one side and the plates come off.

And make myself look like a dumbass causing all the plates to make loud, crashing noises?

 

[KingofManga420]

And make myself look like a dumbass causing all the plates to make loud, crashing noises?

God knows you don't need those to make you look like a dumbass

 

[OBAMATRON]

And make myself look like a dumbass causing all the plates to make loud, crashing noises?

People won't take you seriously unless you make some noise. Trust me.

 

[Dormiebasne]

Don't use clips, if emergency arises just sway to one side and the plates come off.

Is that really safe, though? I mean, the plates could slide off while I'm NOT trying to do that.

 

[buttsbuttsbutts]

SS+GOMAD

But seriously, just SS really shittily and with poor form.

And if you fail a bench there's always the roll of shame.

 

[spylobster]

Is that really safe, though? I mean, the plates could slide off while I'm NOT trying to do that.

I haven't used clips once. The weight creates enough friction. Unless your swinging it like a gorilla you are safe.

 

[spylobster]

And make myself look like a dumbass causing all the plates to make loud, crashing noises?

That would be pretty self conscious caring what others think.

 

[spylobster]

People won't take you seriously unless you make some noise. Trust me.

Or unless you smash power cleans when you drop the bar. Makes you the king of the gym (the tard)

 

[TrippinKahlua]

SS+GOMAD

The only problem with GOMAD for me is that Milk is expensive where I live. $6-$7 a gallon a day just isn't there.

 

[nad7155]

I stick to the basic compound lifts, then throw in some accessory stuff.

Usually like this

Day 1. Deadlift, barbell rows, then some dumbbell curls

Day 2. Overhead press, then a crap load of pushups

Day 3. Back squats, then maybe some pullups

Day 4. Bench press, some light dumbbell presses, barbell rows, curls


I also love to do power cleans. I suck at them, but they feel very satisfying.

 

[MACH-IV]

SS+GOMAD

But seriously, just SS really shittily and with poor form.

And if you fail a bench there's always the roll of shame.

That's what I look like at the gym. I walk in, look in the mirror, flex for a bit, take a few selfies and walk out.